6 Habits to Make 2025 Your Best Year Yet

In this video we are discussing six key productivity habits. Now if you incorporate any of these and ideally multiple of these into your life it basically guarantees that your next year is going to be your best year ever. Hey friends welcome back to the channel. If you're new here my name is Ali. I'm a doctor, turn entrepreneur and the author of the New York Times best seller feel good productivity which is about how to be more productive in a way that actually feels good. And for the last seven years on this channel I have been documenting my journey from a broke medical student to working full-time as a doctor to now running a seven-figure business where I live a life that I absolutely love. My goal on this channel really is to share everything that I've learned and everything I'm continuing to learn along this journey of personal growth and development.

在这段视频中，我们将讨论六个关键的高效习惯。如果你能将其中的任意几个，最好是多个，融入你的生活中，那么基本上可以保证你的下一年会成为你最美好的一年。大家好，欢迎回到频道。如果你是新来的，我叫Ali。我是一名医生，后转行成为企业家，并撰写了《感觉良好的生产力》一书，这本书曾登上《纽约时报》的畅销书榜，讲的是如何在实际上感觉良好的情况下提高生产力。在过去的七年里，我一直在这个频道上记录我从一个身无分文的医学生到全职医生，再到现在经营一个年收入七位数企业的旅程，我非常热爱这样的生活。这个频道的目标就是分享我在个人成长和发展旅程中所学到的一切，以及我继续学习的内容。

In the hope that you find some value from it and you can maybe work towards what I like to call the five F's of fun, fulfillment, flexibility, freedom and finance. So let's get into it. Alrighty so habit number one that I have gotten a lot of value out of is kind of ignoring the notion of annual goals and I always feel super excited when I set annual goals at the start of the year but there is an alternative method for goal setting that I've been using on and off over the years partly in personal life, partly in business life and when I think back to the goals that have actually accomplished like the things that have the meaningful things that I've done they've always been with this second method of goal setting rather than through annual goals and this second method of goal setting is what I refer to as quarterly quests.

希望您能从中找到一些价值，并朝着我所称的五个F努力，即乐趣、成就感、灵活性、自由和财务。那么，让我们开始吧。首先，我得益匪浅的第一个习惯是有点忽略年度目标的概念。我总是在年初设定年度目标时感到非常兴奋，但我一直在使用一种备用的目标设定方法，在个人生活和商业生活中交替使用。回想起我实际完成的目标，那些有意义的成就，往往是通过这种第二种目标设定方法实现的，而不是通过年度目标。这种第二种目标设定方法，我称之为季度任务。

The idea behind this is that instead of thinking about setting goals for the year you actually focus on setting goals for the next quarter i.e. the next 90 days. Now this is a concept that the authors of the book the 12-week year talk about it's also a concept in business worlds like the book Get Scalable by Ryan Dice and the book Traction by Juno Wickman there's a lot of goal setting methodologies that are focused on this sort of 90 day cycle and so the whole idea behind setting quarterly quests is that when it comes to 90 days or three months or 12 weeks or however you want to split it you're able to visualize that like on a single piece of paper you could write down the next 12 weeks but if you try to do annual goals it's like you know in my case i'll set annual goal in January and by the time February or March rolls around either I've made progress towards it and i've got new data in which case maybe the goal has changed or i haven't made progress towards it and i'm like oh it's an annual goal i've got the whole year left and then you know six months eight months goes by and i never make any progress on it at all.

这背后的理念是，让我们不要为一年设定目标，而是专注于为接下来的一个季度，即未来的90天设定目标。这是《12周年》这本书的作者提到的一个概念，也是在商业领域内流行的理念，比如Ryan Dice的《可扩展》和Juno Wickman的《吸引力》这两本书里都有类似的90天目标设定方法。设定季度目标的整个想法是，在90天或三个月或12周这样的时间范围内，你可以很直观地把目标写在一张纸上，但如果设年度目标，通常我会在一月份制定，然后到了二月或三月，要么我在目标上取得了一些进展并获得了新数据，从而可能需要修改目标；要么我没有任何进展，但觉得反正是一整年的目标，还没必要着急。结果，六个月、八个月过去了，我却从未真的在该目标上取得任何进展。

The idea behind quarterly quests is that every 90 days at the start of the quarter or at any point whenever you happen to be watching this video or whenever you happen to incorporate this habit into your life you focus on what are the three or four big things that i want to get done in the next 90 days this is quarterly quests. Every single quarter i host a completely free alignment workshop where we get together on a zoom call and set these quarterly quests so if you are subscribed to my newsletter you will hear about these i've been running them for the last year and people get a lot of value from them usually we have a few thousand people attending and we do that setting the quarterly quests together so you're very welcome to join if you would like to but of course this is also something that you can do yourself.

季度任务的理念是，每90天或者在季度开始时，或者在你观看此视频的任意时间，或者在你将这一习惯融入生活中的任何时间点，你都需要专注于接下来的90天里你想完成的三个或四个重要目标。这就是季度任务。每个季度我都会举办一个完全免费的调整工作坊，我们会通过Zoom视频会议一同设定这些季度任务。如果你订阅了我的新闻简报，你就会收到相关通知。我举办这类活动已经有一年了，参与的人们通常都能从中获得很多价值。通常会有几千人参加，我们一起设定季度任务。如果你有兴趣，非常欢迎你加入。当然，你也可以自己完成这一过程。

More than about three or four quarterly quests means it's just too much too much stuff to be going on and generally i like to separate my native two categories work and life and so i'll be thinking okay what are my quarterly quests for work and what are my quarterly quests for life. Sometimes there are certain projects that are going to take longer than 90 days to get done. The idea behind those is that you would turn them into 90 day projects so for example when i was writing my book feel good productivity which is available everywhere books are sold and also an audible where i narrate the audiobooks so you can check it out if you haven't yet.

超过三个或四个季度的目标就意味着事情太多，无法应付。我通常喜欢将工作和生活划分为两个类别。因此，我会考虑我在工作上的季度目标是什么，以及我在生活上的季度目标是什么。有时候，一些项目可能需要超过90天的时间才能完成。这类项目的理念是将其转变为90天的项目。例如，我在写我的书《Feel Good Productivity》（让生产力更愉悦）时，它在各大书店有售，也可以在Audible上找到我本人讲述的有声书。如果你还没听过的话，可以去看看。

When i was writing feel good productivity i found that working in 90 day chunks was pretty effective because obviously writing a whole book is like a three year process but if you break it down into the quarters it's like the quarterly quest would be completing the first draft or completing the first draft of the first three chapters or whatever and so if you want to make this year the best year of your life where you are doing the things that are meaningful to you and ideally enjoying the journey along the way then i'd really recommend thinking in 90 day chunks when it comes to your goals rather than in annual chunks but then there's a problem right because the problem is even if you do set these quarterly quests these 90 day goals there is a danger that they go the same way that new year's resolutions do i.e. you set them at the start of the quarter and then you completely forget about them and that is where our next habit comes in.

当我写《感觉良好的生产力》这本书时，我发现以90天为一个单位来工作非常有效。写整本书显然是一个需要三年的过程，但如果你把这个过程分解成季度任务，就像季度任务是完成初稿或完成前三章的初稿等。 如果你想让这一年成为你生命中最美好的一年，做那些对你有意义的事情，同时在过程中享受乐趣，那么我建议在设定目标时以90天为一个单位来思考，而不是以年为单位。然而，这里也有一个问题：即使你设定了这些季度任务或90天目标，也有可能像新年决心一样被遗忘。你可能会在季度开始时设定这些目标，但随后完全忘记了它们。这就是我们接下来要养成的习惯的重要性。

So habit number two is an absolute classic in the world of productivity it is the single habit that almost every productivity enthusiast swears by it was popularized in 2001 by productivity group David Allen in his seminal work getting things done the art of stress free productivity and that habit is drumroll please the weekly review i like to think of it as a weekly reset. The idea is that once a week you are spending like 20 minutes reviewing how your previous week has gone and setting priorities for the next week this is a really simple thing to do it does not have to be an elaborate eight hour routine just like 10 15 20 minutes reviewing how your last week has gone and actually asking yourself okay what are my key priorities for the week ahead well do absolute wonders for your productivity and will really help you make meaningful progress towards the things that matter most to you.

习惯二可以说是在提高生产力领域中的经典之作，它是几乎每个生产力爱好者都推崇的习惯。2001年，生产力专家大卫·艾伦在他的开创性著作《搞定：无压工作的艺术》中广泛宣传了这一习惯。而这个习惯就是：每周回顾。我喜欢把它看作是每周的重置。其核心思想是在每周花大约20分钟时间，回顾一下上周的情况，并为下周设定优先事项。这其实很简单，不需要复杂的八小时流程，只需花10到20分钟回顾一下上周，并问问自己：“下周我的关键优先事项是什么？”这种做法对提高生产力大有裨益，能够真正帮助你在最重要的事情上取得有意义的进展。

Can I request to come to you please? Yes, thanks. Yes, please. That's the life. The life was actually sitting in the corner over here on her laptop motivating me to film because that was feeling like I don't want to film this video. Anyway as part of the weekly reset it's generally good practice to look at your calendar for the previous week and to celebrate some wins to give yourself a pound of back for the stuff that you did well. It is also a very good idea at that point and one of the key things that we have within our weekly reset template is you ask yourself the question what were my quarterly quests and how are they going and this is a weekly checkpoint where you remind yourself oh yeah what were my quarterly quests.

我可以请求来找您吗？可以，谢谢您。好的，请这样做。这就是生活。实际上，"生活"这个人正坐在角落里用她的笔记本电脑激励我去拍摄，因为当时我感觉不想拍这个视频。不管怎样，作为每周复盘的一部分，查看上周的行程并庆祝一些成就是一个不错的习惯，给自己一个小奖励，肯定一下自己做得好的事情。同时，在这个时候，回顾一下自己的季度目标也是个好主意。在我们的每周复盘模板中，有个重要环节就是问自己：“我的季度目标是什么？进展如何？”这就是一个每周的检查点，让你提醒自己，“哦，对，我的季度目标是什么。”

Sometimes I skip my weekly reset for like a week or two in a row because like life got in the way or I forgot or like you know the calendar event crashed with the productivity lab workshop and so I didn't attend the weekly reset and then it comes to week three and I look at my template and it's like what were our quarterly quests again and how are they going and I'm like it's a good question I'm actually forgotten what goals I set for myself three weeks ago what my quarterly quests were and then I look at my little quarterly quests I have that in a goalkeeper document which I name my goalkeeper document because it's just kind of fun again all this stuff is stuff we do in this free quarterly alignment workshops if you attend one of those you'll see you'll see the whole process in action but then I look at that list I'll be like oh yeah I totally was going to do that thing which I completely forgot about and then it comes back on track.

有时候，我会连续一个或两个星期不进行我的每周重置，因为生活中有其他事情，或者我忘记了，亦或是日历中的活动与效率实验室的工作坊冲突，我没能参加每周重置。到了第三周，我看着我的模板，心想我们的季度目标任务到底是什么来着？进展如何？而我竟然忘记了三周前自己设定的目标和季度任务。于是我查看存在守门员文档中的季度目标任务，我给它起这个名字是因为觉得这样挺有趣的。这些都是我们在免费季度对齐工作坊上做的事情，如果你参加其中一个，就能看到整个过程。但是，当我看到那张列表时，我就会想起来，哦对，我完全忘记了这件事，现在终于回到正轨了。

So the idea behind the weekly reset is that it is a checkpoint to be able to refer to your quarterly quests and see how are they going and then based on how your quarterly quests are going or anything else that's happening in life you define what are your top one two and a three priorities for the week ahead if this is a habit that you haven't yet incorporated into your life then I can hand on heart guarantee that if you do it will change the game for you and help you make the next year the best year of your life.

每周重置的概念是，它作为一个检查点，可以让你回顾你的季度目标，看看它们进展如何。然后，根据季度目标的进展情况或生活中发生的其他事情，你可以确定下周的首要任务是哪些（可以选择一个、两个或三个）。如果你还没有把这个习惯融入到生活中，我可以非常诚恳地保证，如果你开始这样做，它会对你的人生产生重大影响，帮助你把下一年变成你生命中最好的一年。

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Okay let's say you've set those top three priorities for the week what if you just forget about them and that is where our next habit comes in and habit number three is another absolute staple in the world of productivity that i hope you're doing already but if you're not that's okay that's why we're here watching this video it's a very very easy habit to incorporate into your routine it doesn't normally take more than about one or two minutes in micro habit number three that you can incorporate from right now is what i call the morning manifesto what is the morning manifesto the morning manifesto is basically a two minute journaling prompt first thing in the morning before you sit down to work that asks you a few basic questions basic question number one is what were our top three priorities for the week and how are they going so you see the thing like with a weekly reset we asked what were our top three quarterly quests and how are they going reminding ourselves about that thing that we decided to do a quarter ago.

好的，假设你已经为这周设定了三个最重要的优先事项，如果你忘记了它们，这就是我们接下来要介绍的习惯。习惯三是在生产力领域中非常重要的一个，希望你已经在做了，但如果没有也没关系，这就是我们在这里观看这个视频的原因。这是一个非常容易融入到你日常生活中的习惯，通常只需要一到两分钟就可以完成。你现在就可以开始实施的微习惯三是我称之为“晨间宣言”的做法。 什么是晨间宣言呢？晨间宣言基本上就是在早上开始工作之前，进行两分钟的日记练习，提出一些基本问题。基本问题之一是我们这周的三个优先事项是什么，以及它们的进展如何。就像每周重置一样，我们会问，我们的三个季度目标是什么，它们进展如何，提醒自己关于我们在一个季度前决定要完成的事情。

But then every single day every single workday we're asking ourselves what were my top three priorities for the week and how are they going now this is a reminder every day is a checkpoint of like hey if you haven't done your weekly reset for the week you think about it and i have a lot when i when i skip my weekly resets because we're bad but when i skip my weekly resets i'll get to the morning manifesto it will ask me what are my top three priorities for the week and we're like oh shit well i didn't do my weekly reset this week so i haven't actually set those and then i'll think about it and i'll define my top three priorities for the week and that is really really helpful because when it comes to productivity a big mistake that we all make is that we think it is about efficiency it's about trying to do things a little bit more efficiently or a little bit faster whatever but that is not where the needle is moved the needle is moved in the choice of what you are actually working on it's in the choice of what direction you're going rather than in how fast you're getting there.

每天，每一个工作日，我们都会问自己：“本周我的三个主要优先事项是什么？它们的进展如何？” 这是一个提醒，每一天都是一个检查点，告诉我们：“嘿，如果你还没有为这一周做一个周总结，现在就该想一想了。” 我有很多次都跳过了每周总结，因为我们并不擅长它。但当我跳过周总结时，我早晨查看我的每日计划时，会问自己：“本周我的三个主要优先事项是什么？” 然后我会意识到：“哦，糟糕，我这周没有做周总结，所以还没有设定这些优先事项。” 随后我会思考并定义本周的三个主要优先事项，这真的非常有帮助。因为在提高生产力方面，我们常犯的一个大错误就是认为生产力是关于提高效率，是要更有效率或者更快地做事，但实际关键不在这里，真正重要的是你选择去做什么，选择走的方向，而不是你到达目标的速度。

And that's why we all have this problem where you can you can feel as if you're being very efficient but like you're not actually making meaningful progress towards the things that matter most to you if your goal is like mine was when I had a day job to build some sort of business that makes enough money for you to be able to go part-time in your job or to build a business that gives you financial freedom and you have a day job and you're on the grind in the hamster wheel. We love the day job; you can be really efficient in your day job but you're not actually making any progress towards that dream over there that really matters to you. You're just focused on being efficient or being productive in your day job, and that is why when we do these things like quarterly quests and we do the weekly reset and we think about our priorities, a lot of it is around what do I actually want to work towards.

这就是为什么我们都有这样一个问题：你可能觉得自己在某件事情上很高效，但实际上并没有在那些对你最重要的事情上取得实质性的进展。比如，如果你的目标是像我当初有一份全职工作时一样，希望建立某种事业，赚到足够的钱从而能让你在工作中减少工时，或者建立一个能给予你财务自由的事业。然而，你可能会陷入一种忙碌的日常循环中。我们可能很热爱自己的全职工作，也能在其中表现得很高效，但实际上并没有在那个真正对你重要的梦想上取得任何进展。你只是专注于在工作中提高效率或者生产力。这就是为什么当我们进行季度目标设定或每周的重置，反思我们的优先事项时，我们考虑的重点是：我究竟想朝哪个方向努力。

Because I imagine if you're watching this channel, you're probably reasonably competent. You're probably very good looking; maybe you've got a job; you're probably reasonably okay at getting things done. And the problem that you might have is that you're just not working on the right things. If for example, when I had a day job, I did not set myself the goal of like building this business on the side, building the YouTube channel on the side. I mean, I was a pretty reasonable doctor; I was pretty efficient, pretty productive; I got decent grades at school; I quite enjoyed medicine. I would have just continued on that hamster wheel, and this thing of building this business on the side would have always been a pipe dream. That is the importance of goal selection rather than just goal efficiency.

因为我想，如果你在看这个频道，你可能是个相当有能力的人。你也许很有魅力，可能有一份工作，也可能非常擅长完成任务。但你可能面临的问题是没有专注在正确的事情上。比如，当我有一份日常工作时，如果我没有给自己设定一个目标，比如在工作之余建立这个生意或者发展YouTube频道。我的意思是，我是一名相当不错的医生，工作效率高、产出多，在学校成绩也不错，我也很享受行医的过程。我可能会继续在老鼠赛跑中不断奔波，而建立副业这件事始终是一个空想。这就是选择合适目标的重要性，而不仅仅是提高目标执行效率。

Oh hello! Do you want to say hi? Thank you so much. Hi, how's it going? It's very good. Good luck! Thanks! Oh, she's so nice. So coming back to our morning manifesto, we are asking ourselves what were our weekly priorities again and how are they going? Again, just reminding ourselves that, oh yeah, we did decide what we wanted to do, and are we actually doing the thing that we said we were going to do? Again, bit of attention, but a huge part of making the next year the best year of your life is simply in doing the things that you say you're going to do. If you actually did, if you think about this right now, if every single day you actually made an intention of what you wanted to do and you actually did it, man, doing that for 365 days, your life would be completely transformed. You would be unrecognizable a year from now if every day you set an intention and you actually followed through on that intention.

哦，你好！你想打个招呼吗？非常感谢。嗨，你最近怎么样？非常好。祝好运！谢谢！哦，她真好。那么回到我们早上的宣言，我们要问自己，我们每周的重点是什么？它们进展如何？再一次提醒自己：是的，我们确实决定了要做什么，并且确实在做我们说要做的事情吗？这需要一点关注，但让你来年成为你最精彩的一年的重要部分，实际上就是去做你说要做的事情。如果你真的这样做，想一想，如果每天你都设下一项目标并真正完成它，持续365天，那么你的生活将会彻底改变。如果每天你都设定一个目标并且实现它，一年后，你将变得完全不同。

The point behind the morning manifesto is not going to help you follow through on the intention, but it helps you do that first step of setting that intention in the first place. Without that intention, we just get into work; we get into falling what's on the calendar; we get into the things we should do; we get into whatever the algorithm is feeding us when we're scrolling TikTok and Instagram. It becomes an unintentional unexamined life where you're doing a lot of stuff, but you're not making progress towards what really matters to you. That is the point of a lot of these habits. The point of the morning manifesto is the point of having that two-minute check-in in the morning where you're like, okay, what actually were my priorities, and like what do I actually want to work on today?

早晨宣言的作用并不是直接帮助你实现目标，而是帮助你迈出第一步——先设定目标。如果没有明确的目标，我们很容易就投入到工作中；跟随日程安排；做我们觉得应该做的事情；或者不停地刷TikTok和Instagram，被算法推送的内容牵着鼻子走。这就变成了一种无意识且未经反思的生活方式，你做了很多事情，但并没有朝着对你真正重要的方向前进。这就是很多习惯背后的意义。早晨宣言的目的是在早晨用两分钟时间进行自我检查，想一想：我真正的优先事项是什么？今天我真正想完成些什么？

I don't recommend having it as an elaborate sort of series of prompts because the longer it takes to do, the less likely you are to do it, at least in my case, and I suspect in your case as well. That's why for me the bare minimum is what were my weekly priorities and how are they going, and then secondly, what is the most important thing I want to get done today? I phrase this as what is today's adventure going to be? Because by phrasing it as an adventure, it feels good. The whole stuff around feel-good productivity is if you can psych yourself into treating your work in the spirit of play, not being too serious about it, being more sincere about it, thinking of it as a quest that you're on.

我不建议把它做成一系列复杂的提示，因为拖的越久，你就越不可能去做，至少我是这样的，我猜你也是。所以对我来说，最低限度的要求就是了解我每周的优先事项以及它们的进展情况，然后其次是我今天最想完成的事情。我把这称为“今天的冒险是什么？”因为这样表述成一个冒险，感觉会更好。有关增加动力的关键是，要让自己在工作时有乐趣，不要过于严肃，而是更真诚地对待它，把它当作一场任务。

And that's why the phrase quarterly quests is a bit more fun, a bit more nice and vibe than projects or like okay hours or like objectives or like quests because it feels good. Daily adventures; what is today's adventure going to be? And if for the next 365 days each morning you were to actually ask yourself what is today's adventure going to be, what is my most important task, and then you just stick it in your calendar, assuming you actually do the thing. Even if you don't do the thing most of the time, but you do the thing some of the time, you're still going to be completely unrecognizable a year from now.

这就是为什么我们用“季度探索”这个词更有趣、更舒服，相比于“项目”或“工作时间”或“目标”或“任务”，因为它让人感觉很好。每天都是一次冒险：今天的冒险会是什么呢？如果在接下来的365天中，你每天早上都问自己“今天的冒险是什么，我最重要的任务是什么”，然后把这个任务放进日历，假设你真的去做那个事情。即使大多数时候你没有做到，但只要有时候做到，一年后的你也会变得完全不一样。

All right, so at this point we have done a lot of like intention setting, now it comes to actually doing the stuff, and that is where habit number four comes in. Okay, so for habit number four, I want to tell you a little bit of a story of a time when I struggled with this which was... I think about two years ago when I was on the first draft of trying to write my book before it came out and there was lots of stuff going on lots of stuff going on in the business and I knew that the most important thing I needed to work on and my quarterly quest and all that stuff was writing my book making progress on my book because I knew that was like an important but not urgent project that I really needed to move forward.

好的，那么到目前为止，我们已经进行了很多意图设定，现在是时候真正开始行动了，这就是习惯四要做的事情。关于习惯四，我想给你讲一个小故事，是关于我自己在这方面奋斗的经历。大约是在两年前，我正在完成我的书的初稿，当时还没有出版。在那段时间，业务上有很多事情在进行。而我非常清楚，最重要的是我需要专注在我的季度目标上，也就是写书并在这方面取得进展。因为我知道这是一个非常重要但并不紧急的项目，我真的需要推进它。

I was chatting to my CEO coach and I was like oh man you know I'm just not I haven't got the time I'm not making the time like I'm not like doing the thing and it was like okay step one is do I have time on my calendar blocked out every single day where I'm working on the book and initially the answer was no and then it was like okay cool I'll block out that time but even when I was blocking out the time and my intention each morning was like okay I'm going to work on the book I would end up like screwing around.

我在和我的CEO教练聊天，我就说，哎呀，我真的没有时间，也没有安排时间，我就是没能做到那件事。然后我们分析了一下，第一个步骤就是：我的日程表里有没有每天固定时间来写书？起初的答案是没有。然后我说，好吧，我会把这段时间安排出来。但是，即使我每天早上计划好要利用那段时间写书，我最终还是会磨蹭不干正事。

I would end up being like okay I'm looking at the blank page uh it's a comic bother it's like I'll make a cup of tea then I'll make a cup of coffee then I'll go to the bathroom because obviously you know coffee is a bit of a laxative and so I would need to do it whatever in the bathroom then I come back make another coffee look in the fridge and before I know it like so much time would have passed and I go on slack reply to team messages some team members might be around so I chat to them and then I go for a walk and then before I knew it I wasn't making any progress on the book at all.

我最后常常会觉得，好吧，我在看着一页空白页面，有点困扰，就想着先去泡杯茶，然后泡杯咖啡，然后上厕所，因为你知道，咖啡有点通便作用，所以我得去趟厕所。然后我回来再泡杯咖啡，看看冰箱，没注意到的时候已经过了很长时间。我又上Slack回复团队消息，有些同事在，就和他们聊聊天，然后出去散步。结果，我发现自己根本没有在书的进度上取得任何进展。

So the thing that he encouraged me to do was to make a google sheet where every day I would just track how many minutes I spent working on the book in fully focused time and then I just wrote that number on the spreadsheet and the fact that I now wrote this number on the spreadsheet every day gave me profound insight into how unproductive I was being as it related to writing my book and just the fact that I was now aware of what that number was meant that number went up and I was able to bang out the first draft of my book and it ended up being pretty reasonable ones all the edits and stuff happened along the way.

他鼓励我做的一件事是创建一个谷歌表格，每天记录我专注于写书的时间（以分钟计）。然后，我把这个数字写在表格上。每天记录这个数字让我深刻意识到自己在写书方面有多么低效。只因为我现在知道这个数字是多少，它便开始上升。我最终顺利完成了书的初稿，在编辑和修改的过程中，书的内容也变得相当不错。

That's it when I was working on the book I just logged how many minutes at a time I was focusing on the book for this was transformational and has resulted in what I now call the focus log which is a key habit this is habit number four it's absolutely key habit that I teach to all my students in my productivity lab and in my course life operating system and anytime I do talks and stuff when people you know everyone everyone struggles to focus right and now I have to be going to be going to tips for focus the single biggest hack that I don't hear enough people talking about is creating a focus log.

当我在写书的时候，我记录下每次专注于写作的时长。这种方法对我产生了巨大的影响，它促使我建立了我现在称之为“专注日志”的工具。这是一个关键习惯，也是我教给所有生产力实验室及“人生操作系统”课程学生的重要习惯，这是第四个习惯。在我做演讲或讨论时，我不时会分享这个方法，因为大家都有专注力不足的问题。而我发现，目前很少有人提到的提升专注力的最大秘诀，就是创建一个专注日志。

If you're interested in specific tips on how to make your own focus log I have a whole three part series on how to focus better that will be linked some way down below there's various ways of doing it you can use like manual time tracking automatic automatic time tracking Google sheets pen and paper it really doesn't matter the point is if you actually just give yourself visibility on how many minutes you are focusing on the thing that's most important to you or on whatever is most important that will profoundly influence your ability to actually do the thing.

如果你对如何制作自己的专注日志有兴趣，我有一个关于如何更好地集中注意力的三部分系列教程，相关链接会放在下面的某个地方。制作专注日志有多种方法，比如手动时间记录、自动时间记录、使用Google表格、或者简单的纸笔记录，其实具体怎么做并不重要。关键在于，只要你能清楚地看到自己在最重要的事情上投入了多少时间，这就会极大地影响你完成这些事情的能力。

Alrighty habit number five is unrelated to work this is more about the social relationship side of things and this is the standing order social events I've been doing a lot of research into what makes people feel lonely especially in middle age and stuff and generally once you get beyond university like life becomes a lot less social than it once was but one of the key strategy that I've read about beat spoken to various social friends of mine who will do this and see implemented it into my own life in particular back when I was living in London I have this down to a tea.

好的，第五个习惯与工作无关，更多是关于社交关系的。这是一个关于社交活动的固定安排。我进行了大量研究，了解了尤其是中年人感到孤独的原因。一般来说，大学毕业后，生活的社交性比以前减少了很多。但我了解到一个关键策略——我和我的一些社交朋友讨论过，他们也这样做。我也在自己的生活中实行了这个策略，特别是在我以前住在伦敦的时候，我对此心领神会。

Now that I moved to Hong Kong I still haven't yet set this up but it's a key thing on the list for basically as soon as possible is standing order social events a standing order social event is something where once a week or every other week in your calendar you have a social event that's just stuck in the calendar that happens at the same time in the same place every single time without fail. It could be something like a Sunday brunch that is what I was doing weekly back when I lived in London it could be a Tuesday evening inviting people over for board games or a Thursday evening inviting people over for dinner and the idea is that you invite a bunch of people and whoever can make it rocks up and whoever can't make it you know they don't make it but the point is that it happens only weekly. or biweekly cadence and this is just an absolutely fantastic way of staying in touch with people of making friends of retaining friendships without having to do all of the annoying back and forth that once once you're out of university starts to happen where you have to having to coordinate or does in different people's calendars in my own life I have two standing order social events right now which is two date nights every week with my wife and a big part of why I think our relationship is very strong is because we do these two date nights a week they are in the calendar there is a calendar invite you know if something comes up we move them rather than delete them and it ensures that there are at least two nights a week where it's sort of like we're you know quality time with one another rather than all of the other things getting in the way.

现在我搬到了香港，还没有落实这件事，但这是我尽快要做的一件重要事情之一，那就是固定的社交活动。固定的社交活动指的是在你的日程表中每周或每两周固定有一个社交活动，这个活动每次都是在同一时间、同一地点举行，绝不会例外。比如，我以前在伦敦时，每周都会进行周日早午餐，也可以是每周二晚上邀请人们来家里玩桌游，或者每周四晚上邀请人们过来吃晚餐。这个活动的核心就是你邀请一群人，无论谁能够参加就来，不能来的就不来，但重点是它必须每周或每两周如期发生。这是一种保持联系、交朋友和维持友谊的绝佳方式，不用再经历大学毕业后常见的麻烦协调过程，那种需要协调各自日程的麻烦。在我自己的生活中，我现在有两个固定的社交活动，就是每周两次的约会之夜。我们婚姻关系非常牢固的重要原因之一，就是我们每周都有两次的约会之夜，而且它们是固定在日程表里的。如果有什么事情冲突，我们会调整时间，而不是取消。这确保了每周至少有两个晚上是属于彼此的优质时光，不会被其他事情打扰。

One thing I'm going to incorporate into my own life in Hong Kong here as well is doing like a weekly or every other week kind of people come over for dinner type situation if you have these sorts of social rituals in your life already like you go to church on a Sunday or you go to the mosque on a Friday and then you you know grab fried chicken with the boys afterwards you know whatever the situation might be these sorts of regular social events seem to be what drive a lot of kind of relationship satisfaction and relationship health in the important relationships and friendships in your life and then finally habit number six to help make this the best year ever is what I like to refer to as multi-modality multi-tasking this is a bit of a mouthful I'm sure there's a sexier way of like describing this thing but basically one question I get a lot when I do talk some things is usually from people with jobs like you've got a nine to five or maybe like a nine to nine or whatever the job is and you want to build the business or do the side hustle thing outside of the day job but obviously you've got a job right so it's like when you've taken to account the time you're at the job commuting to the job meet from the job trying to eat food general life maintenance especially if you have a family especially if you have kids my goodness there are very few hours in the week left to be able to pursue your dream and then you're like well do I might just sort of stuck in this grind of the day job where I live to work and stuff or can I can I magically find time can I become a more productive or more efficient so that I can find this magical time and be able to use that magical time on things related to building my dream whatever the dream is for some people it's business for some people it's a YouTube channel for some people it's writing a book for some people that are on the side whatever the dream might be you need time is the key currency time energy and focus but like time is the first one time time is a key currency that you need to be able to make progress on your dream.

有一件事，我打算在香港的生活中融入进去，即定期举办晚餐聚会。无论是每周一次还是每两周一次，邀请朋友来家里吃饭。如果你已经有类似的社交习惯，比如每周日去教堂，或每周五去清真寺，之后和朋友们一起吃炸鸡，这些定期的社交活动似乎能在你生活中重要的关系和友谊中产生很多的关系满意度和健康度。最后，第六个帮助你创造最佳年度的习惯是我称之为的多模式多任务，这听起来有点复杂，相信有更简洁的说法。基本上，我在演讲中常常被那些有固定工作的人问到的一个问题是：如果你有朝九晚五甚至朝九晚九的工作，但又想在工作之外发展事业或副业该怎么办？显然，你有一份工作，而当你算上上班、下班、通勤、吃饭、日常生活维护的时间，尤其是如果你有家庭或孩子的话，那么一周几乎没剩多少时间去追求梦想了。于是你会想，我是不是只能停留在这种日复一日的工作中？还是可以通过提高生产力和效率来找到时间，用来实现我的梦想。无论你的梦想是什么，可能是创业，开设YouTube频道，写书，或是其他任何事情，时间就是关键要素。时间、精力和专注是实现梦想的关键，首先是时间，时间是实现梦想过程中最重要的资源。

So how do you create more time? Well, we all have the same 168 hours in the week. If you have a job, a huge chunk of them are already taken up with that job. If you have a family, if you have responsibilities, a huge chunk of those are already taken up. But a key thing that really, really helped me when I was building my business, when I was building my dream, was multi-modality. Multi-tasking, what this basically means is doing two things at once. Doing two things at once creates time. What you don't want to do is try and focus on two things at once. Like if you're doing focused work, it has to be on just one thing.

那么，你如何制造更多的时间呢？其实，我们每周都有相同的168小时。如果你有工作，很多时间已经被工作占用了。如果你有家庭和责任，很多时间也已经被占据了。但在我创业和追梦的过程中，真正帮到我的一个关键方法就是多模态处理，也就是多任务处理。简单来说，这就是同时做两件事情。通过同时进行两件事情来创造时间。但是，你不应该试着同时专注于两件事情。如果需要集中注意力工作，必须只专注于一件事情。

There's all sorts of research about the idea of attention residue. About the idea that if you're trying to, I don't know, work on your book while also answering emails, that's not going to work because that's the same modality. You're trying to do the same thing, whereas multi-modality multi-tasking would be, for example, listening to an audiobook while doing the laundry. It's like two different modalities. You're doing the multitasking; it's fine. Or listening to a podcast or audiobook while you're on your commute to work. Now you can get a lot of the benefits of the knowledge that you're acquiring from whatever your dream is.

有各种研究探讨“注意力残留”这一概念。简单来说，如果你试图在写书的同时回复邮件，这样是不行的，因为这都是同一种模式的任务，你在试图做同样的事情。而多模态的多任务处理，比如边听有声书边做家务，就是两种不同模式的任务。这样做多任务处理是没问题的。或者在通勤途中听播客或有声书，这样你就能在实现梦想的过程中获取很多知识。

In my case, it was listening to business books and business podcasts. You can do that while doing other things. You don't want to do that while spending time with your family because you want to be present with that. You don't want to try and do that while focusing on your work. But if you're doing stuff like driving, or like walking, or like doing the laundry, or like doing the dishes, whatever the situation, you could always be listening to something while that is happening. I'm not saying you have to do this.

在我的例子中，我会听商业书籍和商业播客。这种事情你可以在一边做其他事的时候进行。你不想在陪伴家人的时候做这些，因为那时你需要专注于他们。你也不想在需要集中精力工作的时刻这样做。但是，如果你在开车、散步、洗衣服或洗碗的时候，无论是什么情况，你都可以一边忙这些事情一边听一些内容。当然，我并不是说你一定要这样做。

I don't want the anti-toxic productivity people to come after me because I'm promoting toxic productivity. I am not promoting toxic productivity here. What I'm saying is that if you have a dream and you're finding yourself without the time to focus on building that dream, you could actually create more time by doing multitasking in this sort of way. The way that I do this now is that my team and I have created an app called the Voice Pal, which is a ghostwriter in your pocket. Basically, I'll go for a walk and then I'll hit record on the app with my AirPods in, and I will just speak things out loud.

我不想让那些反对“有害生产力”的人来指责我，因为我并没有宣传这种有害的生产力。我想表达的是，如果你有一个梦想，但发现没有时间去实现它，你可以通过这种方式的多任务处理来创造更多的时间。现在我的做法是，我和我的团队创建了一款名为“Voice Pal”的应用，这个应用就像你口袋里的代笔助手。基本上，我会在散步时戴上AirPods，打开应用的录音功能，然后把想法大声说出来。

This is how I plan my videos, for example. I'll think, okay cool, I'm doing a video about six habits to make next year the best year of your life. What are the sorts of things I want to say in that video? I will just be sort of walking around in the local area or whatever. Actually, this morning while I was planning this video, I went to do the groceries because my wife wanted some organic carrots and milk and stuff, and she wanted to make a spaghetti bolognese. So I had to do the groceries, but on the way to the grocery store, I had my AirPods in and while I was around the grocery store, I was just speaking out loud.

这就是我如何计划我的视频内容的方式。比如说，我会想，好吧，我要做一个关于“六种习惯让明年成为你生命中最好一年”的视频。在这个视频里，我想说些什么呢？我可能会在周围的社区闲逛来思考。实际上，今天早上我在计划这个视频时，顺便去采购了一些杂货，因为我妻子想要一些有机胡萝卜和牛奶，她打算做意大利肉酱面。所以，我去买杂货，但在去超市的路上，我戴着AirPods，在超市里走的时候就直接出声思考。

It doesn't look weird because people just think you're on your phone or you're like speaking to someone. But I was planning this video while I was doing this trip to the grocery store because the idea is that you speak into the app. The app then asks sensible follow-up questions and then it turns whatever you've said into a first draft that sounds exactly like you. Now, based on these videos, I don't really read from a script; I'm mostly rift. But the fact that I was able to talk through the talking points for this video and then use Voice Pal to turn it into a rough outline, that's an example of multi-modality multitasking.

这件事看起来并不奇怪，因为人们会认为你只是在玩手机或和别人说话。但在这趟杂货店之行时，我正在策划这个视频。我的想法是你对应用程序说话，然后它会提出合理的后续问题，最后把你的话变成一份听起来像你的初稿。在这些视频中，我通常不照着稿子念，大多是即兴发挥。但我能把视频的要点说出来，然后用 Voice Pal 把它们变成一个简单的大纲，这就是多种模式多任务处理的例子。

Most of us have some sort of writing that we have to do in some sort of capacity anyway. So like you don't have to use this app. I think it's really good; we built it for exactly this purpose. You should check it out like down below. It's available on Android and iOS. If you don't want to use the app, fine; use whatever other software you want to use that can convert your speaking into a transcript. Then you take the transcript, you stick it into Chat GPT and then you edit it on whatever editing software you want to use—like Notion or Google Docs or Microsoft Word.

我们大多数人或多或少都有一些写作任务要完成。所以你不一定非要使用这个应用程序。不过，我觉得它真的很不错，我们就是为这个目的开发的。你可以在下面了解一下，它在Android和iOS上都可以使用。如果你不想用这个应用程序，也没关系；用任何可以把语音转换成文字的其他软件就行。然后，你可以把文字稿粘贴到Chat GPT中，再用你喜欢的编辑软件进行编辑，比如Notion、Google Docs或Microsoft Word。

Now, with the advanced AI tools, if you are strapped for time, and the thing that you need to do to build your dream or your work involves writing in some capacity, which almost everything does because lots of ideas are downstream writing, it makes so much sense to be able to use the power of your voice while you're doing other things.

现在，有了先进的人工智能工具，如果你时间紧迫，而实现梦想或工作的任务涉及某种程度的写作（几乎所有事情都与写作相关，因为很多想法都源于写作），那么在你进行其他事情的时候，利用语音功能就显得尤为合理。

Again, for the record, I'm not saying that when you are spending time with your kids, you actually have your AirPods in and you're trying to crank out your next email newsletter. That's obviously not the point. The point is when you're taking a trip to the grocery store, that would otherwise be dead time, or you're just sort of listening to music or whatever, you can use that time to be productive, to make progress on the things you want to make progress on.

再重申一下，我并不是说当你和孩子们在一起时，你会戴着AirPods写邮件通讯。这显然不是重点。重点是，当你去杂货店之类的地方，在那原本无所事事、可能只是听音乐的时候，你可以利用这段时间做一些有意义的事情，推动你想要进展的事情。

And if you enjoyed this video firstly thank you for watching and secondly you're going to enjoy that little playlist over here which is a couple of videos on how to focus better because that is probably knowing my audience something that you might be potentially struggling with so thank you for watching and I'll see you in that video bye bye

如果你喜欢这个视频，首先感谢你的观看；其次，你一定会喜欢这个播放列表，其中有几个关于如何更好地集中注意力的视频，因为了解我的观众，这可能是你正在努力解决的问题。所以，再次感谢观看，我们在下一个视频见，拜拜！